07.11.2025 20:35
A scientific review published in the journal Clinical and Experimental Gastroenterology highlights genetic lactose digestion difficulties (hypolactasia) affecting 70-80% of the Turkish population. Many individuals experiencing symptoms such as bloating and gas find the solution in completely eliminating milk or directly switching to lactose-free and plant-based milks. However, research shows that this approach puts bone health at risk, and the real solution is not to "ban" but to "manage."
The article titled "Lactose Intolerance: Diagnosis, Genetic and Clinical Factors," published in the Clinical and Experimental Gastroenterology journal, sheds light on a common digestive issue worldwide and the mismanagement of this problem.
According to the research, 75% of the world's population, and about 70-80% in Turkey, genetically produce less of the enzyme that digests milk sugar (lactose) as they age, primarily due to MCM6 gene variants affecting the LCT gene. This condition is referred to as "hypolactasia" and can lead to symptoms such as bloating, gas, and abdominal pain after consuming milk.
Common mistake: Eliminating milk from the diet
The first reflex of consumers experiencing these symptoms is often to completely remove milk and all dairy products from their diets or quickly switch to lactose-free or plant-based (almond, soy, oat) milk alternatives.
However, the scientific review emphasizes that this "zero tolerance" approach may be unnecessary and even risky. Completely eliminating dairy products from the diet can lead to insufficient calcium intake and, in the long term, a decrease in bone density (osteoporosis) and an increased risk of fractures.
Scientific solution: Management, not prohibition
As highlighted in the article, lactose digestion disorder does not mean "zero tolerance." The solution is not to completely eliminate dairy products but to consume the right products in the right amounts:
"12 Gram" Rule: Research shows that most individuals with lactose intolerance can tolerate up to 12 grams of lactose (equivalent to about a glass of milk) without experiencing significant symptoms. Experts recommend consuming milk with other foods to slow down digestion rather than drinking it alone.
The real solution is yogurt, kefir, and cheese: While turning to lactose-free milk is an option, the true natural and effective solution is fermented dairy products.
Yogurt and kefir: These products contain live and beneficial bacteria (probiotics) that harbor the enzyme (beta-galactosidase) that breaks down lactose. This makes yogurt and kefir much easier to digest compared to milk.
Cheese: In particular, in aged cheeses, a significant portion of lactose is already broken down during the production and fermentation process.
Experts recommend that individuals with bloating complaints should not immediately cut out milk but instead undergo diagnostic tests (hydrogen breath test or genetic test) to learn about their genetic predispositions and base their diets on easily digestible, calcium-rich foods like yogurt and cheese rather than on prohibitions.